Pan Seared tilapia

Some nights you just need something quic, some nights you need something healthy & low carb (haven’t you heard? Carbs are the devil lol), and some nights you need both. This is a meal for one of those nights.

It’s all of like 4 ingredients (sans seasonings and butter) for the main dish and if you’re me you just toss some frozen veg in a steamer bag and nuke them to just cooked perfection. After a couple sprays of your favorite healthy butter substitute and a small hunk of multi grain bread and vuala. The big take away for me was how delicious such simple (and cheap! Hello I’m on a grad school budget) ingredients could make something so fab. So give it a try with your fave ocean dweller and enjoy.

 

Pan-Seared Herbed Tilapia

 

1 Tilapia fillet

1 Garlic clove minced

1 T. chopped parsley

1 T. butter

1 half lemon juiced

1 t. lemon pepper

1 t. salt

 –         Heat pan to med-high heat

–         Sprinkle fillet with seasonings and coat with garlic and parsley

–         Allow butter to melt in pan then add seasoned fillet to hot pan.

–         Cook fish aprox. 3 minutes per side (or until opaque/flaky)

–         Just before removing fish from pan add lemon juice (you can also add an extra tab of butter now for extra tastiness) and serve.

 

He's concerned about his carb intake...

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Operation use flounder from the freezer

Here fishy fishy fishy :)

So this was a tester recipe. I had made this awesome fish with this pre-bottled butter dill sauce and I thought it might play nice with some crunchy panko topping. I also had a flounder fillt that was staring at me everytime I opened the freezer door, so I decided I would rescue him from his frozen station.
 
 
Here were the issues for me #1 my fish was a little more fishy than I like + I found a couple pin bones in the first few bites (no one’s fault but still a recipe turn off). Second big problem was the lack of salt, I tought I was saving myself from sodium overload by no adding any salt to the fish, fail! Third I didn’t add any butter or fresh lemon to the bottled sauce as I did in the past. Last but not least I had this “brilliant” idea to add some parm to the top of the fish and toss it in the broiler, bad idea it broiled way faster than I had imagined and pretty much burnt. In all of your honor scraped off the burnt bits and pressed on.
 
 
 
 
 
Here are my thoughts for future recipe trials I would cut the fillet so that i could try a few variations and pick the favorite to post. Also I think I would get fresh fish instead of pulling some from the freezer, but that’s just to save myself from the fishy-ness. Other ramifications have been made in the following recipe… this one is tentative I plan to try this out again with a few variations and then I’ll edit this post to reflect any changes. But hey if you want to have a go at it, please do leave suggestions in the comments :)
 
 
 
      
    Lemon-Dill Panko-ed Fish
 
 
1 Fish fillet
1 T. Bottled lemon dill sauce
1 t. lemon juice
1/2 t. lemon zest
1-2 t. favorite lemon/herb blend
1/2 t. sea salt
1/4 c. panko bread crumbs
1 T. butter melted
Cooking Spray
 
– Preheat oven to 450 degrees
– Season fish with seasoning of your choice seasonings.
– Combine bottled sauce with lemon juice and zest in a small bowl.
– Brush sauce mixture over fish then cover/coat with panko bread crumbs.
– Bake in oven for about 8-15 minutes.
– Either drizzle melted butter or serve with butter on side with lemon wedges.
 
 

He offered to take anything I didn't want to eat :)